Having muscular buttocks

Nice ass is super sexy: there has to see the success of Beyonce or Monica Belluci! No need therefore to complex if you have a long ass bounced ... provide them with a nice curve, that is to say the muscle. Particular course.

 - Having muscled buttocks
Nice ass is super sexy: there has to see the success of Beyonce or Monica Belluci! No need therefore to complex if you have a butt bounced ... provided to ensure a nice curve, that is to say the muscle. Particular course.

Quick anatomy lesson
In addition to good fat reserves, buttocks house three different muscles:
-The gluteus maximus. Located at the back of the basin, it is larger and more superficial gluteal muscles. Also called "posterior" it is the essence of the gluteal region. Toned, it is he who gives the appearance of bulging buttocks.
-The gluteus medius. On the side of the basin, there is a thick and short muscle fan-shaped allowing in particular to carry out side elevational and rotational movement of the hip. Toned, he is highlighting the top of the buttocks, in addition to participating in their shapely.
-The gluteus. Located in much greater depth than others, give it as the gluteus medius-round contour of the hip. Toned, he is avoiding the excesses on the side, at the junction between the thigh and pelvis, where nests are just a sizeable body fat in women.

Three easy exercises
5 minutes a day is enough ... if you stick to it.
- On the ground
Sitting, legs outstretched in front of you, back straight, move by rolling a buttock on the other, arms outstretched to the sides using balance. 30 times.
Variation: still sitting but this time round the back and feet together legged, roll up a buttock to the other using the knee as a stop. 25 times.
- Leaning against a table, wall ...
Standing straight, extend one leg to the side (away from the support that allows you to maintain balance), remaining well in line with the hip. Return without the foot touches the ground and repeat. 20 times on each side.
Alternative: hold the leg 90 ° tip tense up and make small circular motions. 10 times on each leg.
- In the water
In the large bathroom, sitting with a fried under each arm, knees bent. Open your knees pushing on the sides, and then join them again before you. 30 times.
Variation: the same exercise with your legs straight in front of you (at a right angle with the trunk). 30 times.

Everyday
In the life of every day, glutes are generally not sought. Yet it is easy to work without-too-sprain:
- It works. Perform a maximum of walking. Squeeze the glutes, push your legs and stretch stride.
- We take the stairs. There is no better way to beef up its butt. Climb the stairs two steps by two steps, once slowly and once quickly pushing it on your legs.
- Buttocks are tightened. While cooking, transportation, waiting in the post office queue, in the shower ... : Take out them as often as possible, taking you straight, breathing deeply and holding the position.

Good sports for complete
- Running. Not only does it melt unsightly fat, but it also tones the glutes. No need to get the speed: better focus on time (at least 30 to 45 minutes) and regularity.
- Hiking in the mountains. Up and down without stopping constantly biases and how varied the glutes.
- The water aerobics. That muscle mass and that it drains. Top.
- Swimming. Whether it's kicking or movements of breaststroke, all gluteal muscles are intensely sought and massaged. With fins, it's even better.
- Dance. Whatsoever (salsa, rock, African ...) when the leg work, glutes too.
- The sports. Skating, skiing, surfing, windsurfing ... : These activities involve pushing movements, therefore flexion and extension of the leg, the buttocks beneficial.
- The step and elliptical. This is the same exercise as climbing stairs, but with music, a teacher and a room. Less daunting!